Mental Health Factors in The Fat Loss Journey
Weight loss is a battle that a large part of the population encounter. Obesity is linked with many health issues and diseases. Apart from that, people often want to get slim for a better appearance. Whatever the reason is, the weight loss journey can have bad effects on some people's mental health. People follow fad diets or tough workout routines to lose weight. Sudden changes in the diet influence their mental health. You should pay special attention to your mental health when trying to lose fat.
In this article, you will read about the common mental challenges faced during the weight loss journey and how to tackle them.
Mental Health Challenges
The weight loss journey is hard on your mind, especially in the beginning. Making drastic changes in your diet affects your mind and body. Here are some mental issues you may face.
Low Self-Esteem
Many people suffering from obesity have low self-esteem. They do not feel good about themselves. When they do not see progress in their weight loss journey, they become even more disappointed. People usually compare themselves to others. Low self-esteem is a real issue and a culprit to many mental disorders like depression. Alcohol and drug addiction are also an outcome of it. You have to stay patient and confident to avoid that.
Depression
The change in the diet affects the production of the happiness chemicals in your mind. If you have had depression, dieting can make things worse for you. The weight loss diets can cause nutrient deficiency which leads to less production of serotonin. The hormone of serotonin manages your mood. Low-calorie diets are more dangerous.
Changes In Mood
The food you eat affects your mood. People often get irritability and anger issues during the weight loss journey. Low carb diet causes a decrease in sugar levels which can make you tired and cranky. Craving food and controlling yourself can make you sad or angry. The lack of serotonin makes you moody. Some people often face sleeping issues which can irritate them.
Stress
Some people get obsessed during the weight loss journey. Counting calories and keeping track of your weight and going crazy over it stresses you out. Also, unrealistic goal setting causes stress.
How to Manage Mental Health During the Weight Loss Journey
You can lose weight without losing your mind. But how? You may ask. Here are some suggestions for you to get sound mental health while trying to lose fat.
Start With Small Goals
Whether you are going for a diet or an intense workout routine, you should make a small start. Extreme thinking can make you struggle mentally and physically. You cannot go on starving yourself or follow a strict diet. Instead, make small changes in your lifestyle first. Make realistic goals. Gradually upgrade your routine. In this way, you will feel more motivated. If you want to reduce your calorie intake, try reducing a quarter portion first. Then, eventually, transfer to smaller portions.
2. Have a Cheat Day
A cheat day in a week never hurts anyone. Whatever cravings you get while dieting, write them out. On the cheat day, you can have all that stuff. This will keep you motivated and less annoyed. A cheat can help you feel happy. But remember, do not go overboard with it.
3. Learn To Stay Calm
The weight loss journey can be overwhelming and stressful for a lot of reasons. You need to calm yourself down. Many mindful activities like yoga can help you. Go for a morning walk, listen to soothing music, play with your pet, and meditate to get relaxed. Deep breathing provides instant relief from stress. These activities have an amazing effect on your mind. Learn to do yoga. Yoga poses also encourage fat loss. You can add yoga poses to your workout routine.
4. Do Not Compromise Sleep
Research has shown that lack of sleep can cause weight gain. Apart from that, sleeplessness also badly influences your mental health. Maintain a good sleeping routine. Sleep at a fixed time every day. To help yourself sleep, keep your room dark at night, set an appropriate temperature, or take a hot bath, whatever works for you. A sound night's sleep will flourish your mental health.
5. Stay Hydrated
Drink lots of water during the day. Proper hydration will keep you fresh and energetic. In addition to that, it will make you feel fuller and reduce cravings. Water can help to improve your mood; make sure you drink enough of it.
6. Ditch The Fad Diets
The fad diets are your worst enemies. Stay away from them. Never go on a diet without consulting a health specialist. Extreme diets damage your mental health and have adverse effects on your body. Instead, opt for a healthy diet routine. The fad diets may show quick results, but these are damaging. You may end up getting an eating disorder. Get a healthy diet plan from a dietician. Make sure you are meeting your body's nutrient requirements.
7. Work Out the Pain
Many people go for diet changes when it comes to weight loss. They feel unmotivated to start exercising. The truth is that exercise is your true lifesaver. When you stay active, happy hormones are produced in your brain. You feel more motivated. Also, workouts are effective in getting you in shape. You get your desired perfectly toned body from working out daily. Exercise does not mean that you must go to the gym. You can do any of your favorite physical activities. Go for a swim, play a sport, do anything you like. Physical activity prevents many mental health issues and improves your mood. It also enhances your figure, so it is a win-win.
8. Get Help
Do not be afraid of getting help. If you feel highly demotivated, depressed, or upset during your weight loss journey, get some help. Do not quit. Consult a therapist or find a support group. Do anything that works for you.
Final Words
To conclude, the weight loss journey is hard for your mind and body. Staying sane during this time is important. Develop healthy habits, make small changes, keep moving, and get help when needed. Remember, feeling good about yourself should be your priority; everything else is secondary.